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- run 2 km; 30s sprint w/4 min walking rest x 5; run 1.8 km
peak speed 36.0 kph, distance on each interval was farther* than last week and did one extra as planned (per garmin: 280, 240, 220, 210, 200).

- stretch

*i'm skeptical of the accuracy of the garmin on these, especially the first one. the first interval definitely felt fastest but 280m in 30s translates to a world-record 400. unlikely. still, for week-to-week comparisons it's okay.

What is the recovery between them fast kms? Stand in place, walk around, jog? Is it defined by duration ( e.g. rest 5 ' ) or by distance ( e.g. walk around 500m )?

they were continuous, no rest. basically 80% of a 5k at ~90% effort.

when i do faster intervals rest can be either time or distance, depending on the workout, but i guess i usually use time. for example the 4x30s all-out workout i did last week was with 4 minutes (walking) rest, more akin to a sprint workout. ETA: i'm planning to do that again on saturday, but with an extra interval and a bit more warm up and cool down to keep the distance up.

forgot to log yesterday:

- run 10.11 km in 51:31
pace dipped a little in the second half before i picked it up again at the end to make sure i was coming home as fast (or faster) than i went out. legs a little tired.

- stretch

plan was to run tue-wed-thu but i'm going to rest today and run tomorrow (friday) instead. will try using the gym at school for the first time. if it's raining that'll be on the treadmill. if it's not raining then just the locker room.

yesterday evening i went to check out the branch of the gym i was considering joining out here. it sucks and is not very convenient. so i think i'm just going to join the school gym for now. once gf and i have moved into our new place and get our routine down a bit i'll consider adding another gym closer to home.

- run 14.1 km in 1:17:52
long and slow. puts me right at 50km for the last seven days.

- stretch

- run 7.01 km in 36:45
first 3km w/gf, hence the slightly slow overall pace (5:15). final three km were run in 4:30, 4:55, and 4:45 to make up for it a bit. kept it short to keep overall weekly increase modest: total for last seven days is 45.9 km, which i'm pleased with. to 50 next week.

- stretch

- run 12.66 km in 1:08:06
middle ~5.5 km with joe, who i can now officially verify is a real person. what's up joe! let's do it again.

- stretch

gukl, when you coming down?

dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!

- run 10.01 km in 50:23

- stretch

40.2 km over past seven days. working back up to 50 km/week. visited some gyms today, found the one i'll join (anytime fitness stratford east). once i've settled into an apartment and figured out my school routine, plan is to re-introduce gym work in anticipation of a winter focused a bit more on strenf/power and a bit less on cardio, before shifting back in the spring when the weather and light suck less. hopefully with a bit more muscle and a bit more speed. also probably will get a bike and go to/from school that way at least some days. the commute is about 80-90 minutes round trip. not sure how that'll affect training. i've been running to the exclusion of nearly anything else for a long time now. might not hurt to mix things up for a few months. not abandon running altogether, of course, just redirect a bit of energy.

cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon